Thursday 19 Mar - 7 Rnds - 1 Rope Climb, 50 Double Under

Strength - Front Squat

Wednesday 18 Mar - In 15 Min - 5-10-15-20-15-10-5 - Box Jump, V-Sit, HandStand PushUp. 2 Min Rest. 5-10-15-20-15-10-5 - Burpee, Jumping Squat, Hollow Rock

Tuesday 17 Mar - 7 Min AMRAP - 3 Ring Dip, 6 Clean (60/40). 2 Min Rest. 7 Min AMRAP - 6 Ring Row, 3 Power Clean (60/40)

Strength - Clean

Monday 16 Mar - In 32 Min - 400m Run, 20 Dumbbell Box Step Up (22.5/15), 400m Row, 20 Dumbbell Hang Clean & Jerk (22.5/15), 400m Run, 20 Dumbbell OverHead Lunge, 400m Row, 20 Dumbbell Snatch, 400m Run. In Any Time Remaining AMRAP - 4 Dumbbell Box Step Up, 4 Dumbbell Hang Clean & Jerk, 4 Dumbbell OverHead Lunge, 4 Dumbbell Snatch

During the AMRAP every 2 Mins do 10 SitUps

Sunday 15 Mar - Open Gym 2-4pm

Saturday 14 Mar - Team of 3 WOD - 12 Rnds - 45 Double Under, 15 WallBall, 10 Chest To Bar PullUp. 12 Rnds - 6 Dumbbell Hang Cluster (22.5/15), 12 Burpee Over Dumbbell

1 Work, 1 Rest, 1 Row. 

Swap every 300m Row.

Friday 13 Mar - 6 Rnds - Every 4 Mins - 3 Burpee PullUp, 6 Sledge Hits, 9 GHD Back Extension, 12 Hollow Rock. In any time remaining AMRAP - 6 MedBall Clean, 6 MedBall OverHead Lunge